Front Squat

Fitness:3x3 AcrossAdd 5lbs from last weeks front squats.Performance: Work up 90% of projected 1RM (based off the 3RM) for 3 singlesRest 2 minutes rest between sets. You should not be failing today.

Post loads to comments.C&J/FSQ e5/6

Behind the Desk: Ruth Party!!

Here is the next installment in our new series called Behind the Desk, about our beloved and much appreciated Front Desk staff. These CrossFitters take care of the important duties of checking in our members, handling walk-ins, tidying up after classes, and so many other things that it would take forever to list them. They are the glue that holds this gym together!

Full name:Ruth M. Pardee (prounounced "Party!!" with two exclamation points.)

Where were you born and where did you grow up: Born and raised in Berkeley, California

First album that you loved: The Shrek soundtrack

What are you up to when you're not at 597 Degraw Street: I work part-time for a small tech company. Other than that I love to go out to movies, go on bike rides, and cook.

"Ask me about that time I...": Broke my nose while attempting to shoot a rifle. More me being stupid than an actual good story...

Earth is about to implode but aliens on a previously undiscovered planet named Euripides want to preserve one artifact from humans. What would you offer them? A Steinway grand piano (art, craftsmanship, and technology)

Favorite shade of blue: Teal

Favorite lift: Power Clean (from the floor)

Tough Titsday Powerlifting Meet Tomorrow

The TTD Powerlifting meet is happening tomorrow starting at 2:30pm. All are welcome and encouraged to watch some of CFSBK's strongest women hit the platform to test their strength. Excitement and awe inspiring performances guaranteed! The Details:Each woman will have 3 attempts to hit a max single in Squat, Bench and Deadlift, in that order. All lifters will make their attempts in each lift before moving to the next. First, second and third place winners will be awarded in each weight class based on total combined weight of best lifts. ___________________Tissue Repair 101: What Should You Be Doing? Tabata TimesA lifelong fight against trans-fatsNYT

Reader Comments (21)

HAHAHA! Fox, I was just imagining the FD staff being on top of things in the gym...like monkeys. Chilling on top of the squat racks. Lounging at the top of the ropes. I really need to get on top of more things. <- new new year's resolution.

Hey anyone out there who is looking to do meadowlands mayhem I am looking for teammates or a team to join. Please email me if you are interested or know anyone who is looking for another teammate. My email is pokksteve@aol.com. Thanks

10am ClassC&J (kgs) - 80-90-100-105-110(F)-110. Nailed it!Pretty 242 sure this is an all time PR for me by 9 lbs. Felt pretty good. Have to get better at front squatting as that's the limiter for me right now. From 100kgs on I took an extra bounce out of the hole.

8am with MeLo and D.O. Clean and jerk: 115, 135, 155, 175, 195, 195, 195, 195, 195, 185. Cleans were easy peasy. None of the jerks at 195 felt solid which is why I stuck at that weight. Dropped down to 185 for a good rep. No failures and I felt pretty good about shoulder mobility today, just no stability on the catch. Front squats: 255x1x3. Felt strong today.

Frustrating day with the clean and jerk. Can hit 80kg no problem, 90kg the clean is fine but my jerk is seriously busted. Need to spend some time doing rack jerks, paused jerks, steve martin jerks, etc.

i thought that 8+ hours of sleep, a good breakfast, no hangover, and 15+ mins of pre-class mobility would put me set to attack C&J's today but that wasn't the case. :(

10am class:85x3, 105, 125, 135, 145, 155xfx2-failed both jerks at 155. the second attempt was my best one but I still couldn't commit to the lock out. I was definitely pretty fatigued by then AND my triceps were also pretty sore from dips on Thursday night.

FSQ: 90% of projected 1RM.(135x3, 162x2) 185x1x3-my head was out of it at this point and I just wanted to be done. they definitely felt harder than they should have. need to pull it together next week. will have to get my lifts in on Friday as I'll be watching the hubby and other gents at the Master's comp next Saturday.

Was too frustrated in my head to take Active Recovery class though that's probably exactly what I needed to clear my head.

Open gym at CFGC to get in today's lifting. Who needs a 20min AMRAP when you can do heavy singles instead? Wound up being a great session.

Shoulder/ankle/hip mobility before trying to remember the SBK barbell drills. Think I got most of them in.

Squat clean+split jerk

45, 95x2, 135, 155, 175, 185, 195, 205, 215 (PR+20)

The jerks at 185 and 205 were very crisp. 215 jerk needed to be caught lower. Cleans all felt comfortable -- 215 was my best squat clean coming into today. Have to credit two cycles of really smart programming on the coaches' part, I've found it's made a huge difference for me.

Front squat

225x1x3

Then some pistol practice (got a few on the right, very close on the left) and 3 strict pull-ups on the minute for six minutes.

Noon AR class then 1pm... Worked up to 165 on the c&j, my split jerk is saaaad. Meanwhile pretty happy with 235x1x3 front squat. Didn't feel like it was pulling on my wrists and mostly the bar wasnt biting into my clavicle. Third one was harder then I expected.

Still working out this clean and jerk business- stayed at 68# . Shockingly, I actually heard the words 'good, Charlie' from Jess at one point. I don't think this has ever happened on an oly lift before! Anyway they were mostly wobbly except maybe two of them and I will be missing next Friday/ Sat so I hope that we get to work on these again next cycle because they were kind of fun despite the fact that I only really did it right a few times!

Front squat- 140 x 3x 3. This was 10# less than where I ended last cycle and it felt really heavy but I am happy to be squatting at all. For some reason my back squat came back faster than my front squat.

Thanks for all the kind words from all of you on here and in person at the gym. And a huge thanks to the wonderful Kate Reece for such a great essay (which made it all seem interesting).

I couldn't be happier at CFSBK, and that is because of all of you as well as my incredible boss and fellow coaches I look forward to working with daily.

When I first came to CFSBK I was reluctant to leave the 'community' I had at my old 'gym', which was made up of my brother, two cousins (one of which has literally been my best friend since the day I was born), and my beautiful wife. So, needless to say, I was nervous about throwing myself into a new crew of people. It makes me proud to be a part of the community at CFSBK; what is more, I have been lucky enough to develop some friendships that will continue to grow and evolve for a long time to come.

Thanks again for each of your posts, they all made me smile or laugh in some way.

Final parting shot: Intensity without volume, that's the goal on the bandstand. And off.